1/12/2011

1/12

Crossfit 540:5.15,6.15,7.15,8.15,11.30,4.30,5.30,6.30
540 South: 5.15,6.15,11.30,4.30,5.30,6.30

WOD option 1
50 DU (Triple Singles)
50 Situps
5 Rope Climbs (15 Strict Pullups)
40 DU
40 Situps
4 Rope Climbs (12 Strict Pullups)
30
30
3 (9)
20
20
2 (6)
10
10
1 (3)
AAB: Rope Climbs
A) Strict
B) Blue
C) Green

WOD option 2
Sub Nasties for DU

AAB after WOD
Snatch practice
3-3 dont let go of bar
2 "  "
1
1